8 Ideal Yoga Stretches for Your Lower Back

Marjaryasana / Bitilasana (Cat-Cow Pose)

Stretch your hips, chest, and back with Cat-Cow Pose, starting in Tabletop position and moving through arching and rounding your spine in sync with your breath.

Adho Mukha Svanasana (Downward-Facing Dog Pose)

Lengthen and strengthen your shoulders, back, and hamstrings by starting in Tabletop, lifting your hips, pressing into your shoulders, and creating an inverted V shape.

Balasana (Child s Pose)

Use Child s Pose to rest and stretch your back and hips by kneeling, sitting on your heels, and laying your torso down between your thighs, reaching your arms forward.

Uttanasana (Standing Forward Bend)

Stretch your hamstrings, calves, and hips while relieving stress by standing straight, bending forward at your hips, and reaching your hands to the floor or holding your elbows.

Malasana (Garland Pose)

Garland Pose stretches the lower back, quadriceps, groin, and hips while strengthening ankles; squat with feet close, torso forward, and palms pressed together.

Sphinx Pose

Gently stretch your chest, shoulders, and abdomen in Sphinx Pose by lying on your belly, placing your elbows under your shoulders, and lifting your upper torso into a mild backbend.

Apanasana (Wind-Relieving or Knees-to-Chest Pose)

Reduce lower back pain by lying on your back, hugging your knees to your chest, and rocking gently from side to side.

Supta Matsyendrasana (Reclining Spinal Twist)

Stretch your glutes and back muscles while relaxing your spine with Reclining Spinal Twist, lying on your back, creating a T shape with your arms, and bringing your bent knees to one side at a time.